This article is mainly for us to learn all the knowledge needed to build the basic science behind muscle hypertrophy! Then, apply them to your own training and start working out bigger muscles.
I believe that many friends have watched some training videos and tutorials on the Internet. The chest, shoulders, hips, legs and back will be beautiful photos. These trainings may be useful to you. But there are also useless. Then you keep trying, slowly changing over, and finally there must be a way for you. None of these matter.
However, if you really want to excel in muscle exercise, then you should know some scientific knowledge of muscle hypertrophy.
If you can understand the basic science of hypertrophy, you will find that the principle is very simple, maybe you can also become a muscle training expert!
Two types of hypertrophy
Muscle hypertrophy can be divided into two types, sarcoplasmic Myofibril type.
Sarcoplasmic hypertrophy can be considered as an increase in non-contractile elements and fluid size in muscles. It is sometimes referred to as "non-functional" hypertrophy because the muscle size can be seen to increase without a similar increase in strength. Ever wondered why some bodybuilders are not so strong? Non-functional hypertrophy is your answer.
The more sarcoplasmic hypertrophy, the more muscle glycogen you can store and the greater muscle congestion. The fact that muscles can store more energy is good, so it shouldn’t really be regarded as “non-functional”.
On the other hand, myofibril hypertrophy is an increase in the size and number of actin and myosin of contractile proteins, and an increase in the number of parallel satellite cells. When we talk about the number of muscles that make up the human body, only 20% of muscles are made up of muscle protein. These muscle proteins are the "functional" myofibril substances we are talking about.
Therefore, theoretically, about 80% is non-functional hypertrophy because it has greater muscle exercise capacity. It is important to mention here that functional hypertrophy is usually established using a lower repetition range (for example, 4-6 times), while non-functional hypertrophy is established using a higher number of repetitions (for example, 8-15 times). Even more times) to build.
3 factors responsible for muscle growth
suggests that there are three main factors responsible for triggering the muscle growth response.
If you want to know what an exercise is for you, or how to use a training plan to exercise your maximum muscles, it is very important to understand these contents.
1. Mechanical tension
When the muscle is passively stretched (stretching the muscle without active contraction), This is the so-called passive elastic tension. On the other hand, if exerts as much tension on the muscles through isometric contraction, it is called active tension.
In both cases, a large amount of mechanical tension will be formed. High mechanical tension is very useful in strengthening muscles and preventing muscle atrophy.
As part of training, high-pressure isometric contractions may be a good way to grow muscles and prevent muscle failure. Therefore, in our 40s, 50s and beyond, we can consider isometric training when fighting the effects of muscle failure.
In addition, stretching exercises can play an important role in muscle building and maintenance, and should form part of any good strength training program. When trying to maximize the amount of exercise, exercise methods by stretching the target muscles between exercises may also help.
makes the muscle move and lengthen in its full range of motion, or "stretch" under load, it will also produce an obvious muscle building response. For example, fully stretch the latissimus dorsi at the bottom of the pull-ups, open the elbows outward, and then perform a "weight-bearing stretch" action to trigger muscle growth.
A lot of mechanical tension will occur during these load stretches, mainly because the muscles in the stretched state will produce high centrifugal force.
2. Metabolic stress
Studies have shown that metabolic stress plays an important role in muscle building response. Some people even suggested that high metabolic stress and production of metabolites are even more important than high mechanical tension.
Metabolic stress is the result of exercise , which relies on anaerobic glycolysis to produce energy, and is usually related to high lactic acid production, blood pH changes and subsequent muscle burning The type of training to achieve. The accumulation of metabolic byproducts can trigger a surge in anabolic hormones, including growth hormone (hGH) and insulin-like growth factor (IGF-1) 4.
Venous occlusion can also prevent blood from escaping, causing cell swelling and causing muscle lack of oxygen supply. Blood flow restriction (BFR) training, one of the reasons is so effective is by using this mechanism.
In short, any training focused on generating metabolic pressure and achieving the function of congestion and pumping will help you gain a certain body shape, but only relying on congestion and pumping operation is not all.
3. Muscle damage
Most of us know that strenuous exercise can cause muscle damage. Theoretically, the local injury of to muscle tissue can activate hypertrophic response. So one thing we need to understand is that if you want muscle hypertrophy, you need to hurt yourself.
This reaction releases various growth factors, which may eventually lead to muscle development. However, this is a fine balance, not just destroying muscle groups to grow them. If the tissue cannot break down too much (protein degradation exceeds synthesis), then you are in a catabolic state, and then you know.
At higher strength (ie lower rep range), higher tissue decomposition rate can be achieved, but at these strengths, the time under tension may be It will be very short, because a set of exercises will not last long.
For example, has a very high rate of tissue decomposition in 1-3 repetitions, , but the duration may be too short to build obvious muscles. Therefore, it is recommended to achieve the best balance between strength and time under tension, and repeat about 6-10 times for each group.
In addition, the exercise of eccentric training executes the stretching of the target muscle. When it is activated, the overloaded eccentric training will also cause a lot of mechanical tension and tissue decomposition. How
combines all these muscle growth factors
It is obvious that there are some intersections between which mechanisms are active at any given time during exercise. However, the most important thing is to make sure that you cover various exercises and methods to achieve all goals.
In order to help you better understand how certain techniques you may be using are suitable for muscle hypertrophy training, This table provides you with help.
How to make building muscles easier
As mentioned earlier, the way our muscles respond to training and increase in size is complicated. We have just skimmed the surface here, but with this information, you can better understand the training methods for good muscle hypertrophy.
A complete hypertrophy exercise should include the following, But it depends on your work:
- for a full range of exercises.
- Perform some isometric exercises.
- Stretch before, during and after training.
- includes some exercises that emphasize "load stretching".
- includes some exercises for peak contraction or "squeezing".
- Do some moderate to high load exercises (4-6 groups, 4-6 times per group).
- Perform some moderate-load exercises (3-5 groups, 8-15 times per group)
- When the goal is to maximize blood flow and muscle pumping Perform some moderate-load exercises (2-4 groups, 15-25 reps per group)
- When trying to gain more time under tension and metabolic stress, please consider using lower repetitions speed.
- Use some special strength technology, such as descending device, retreating device, 21&39;s, mechanical descent device, superset before fatigue, superset after fatigue, etc., to hit various mechanisms and increase strength.
You can arrange the training cycle in several ways. You can choose to reach all mechanisms and all representative ranges in one training cycle. Or you can spend 3-4 weeks emphasizing mechanical tension and reducing the repetition range, and then 3-4 weeks emphasizing metabolic stress and increasing the repetition range. It will be interesting to experiment with different training methods.
Reference:
- The mechanisms of muscle hypertrophy and their application to#2.fc4d7 resistance training#Biomechanics of Skeletal Muscle
- Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training.
- All About HGH For Weight Loss
- Exercise and blood flow restriction.
- Protein breakdown in muscle wasting: Role of autophagy-lysosome and ubiquitin-proteasome
Do you have any questions about muscle hypertrophy?
Welcome to leave a message below the comments to let me know.
We grow together.
